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Contents of calisthenics for the elderly

first part

The first part of bone-building exercises absorbed jazz, Latin, tango and other western popular dance forms, and creatively added yangko dance steps and muscle fitness movements with traditional characteristics in China; Through the combination of Chinese and western dance forms, different parts of middle-aged and elderly people can get balanced exercise. This can not only enhance the mobility and flexibility of limbs, but also improve the balance function and prevent falling.

Section 1 Bone Warm-up Exercise

Relax the bones of the whole body, slowly stretch the muscles of the whole body, flex and stretch the joints, activate the qi of the whole body, and avoid physical discomfort such as acute sprain and cramp.

The second quarter lower limb and upper arm bone vitality exercises

Lower limbs and upper arms move alternately. Raise your lower limbs and lower your arms freely. Then let go of your feet, lean forward slightly, and stretch your arms freely upward? This energy-saving can reduce fat well and effectively increase waist strength. The abdomen is located in the center of the human body, which not only shares the strength of the back and lower limbs, but also contains many organs. Exercising abdominal muscles is equal to helping the development of organ function.

After doing this action, you can strengthen the contraction of abdominal muscles and accelerate the burning of fat. The benefits of increasing waist strength are very powerful from lying to sitting; Enhance the support of the back; Increase the stability of the trunk when laughing and coughing; More balanced when turning around and bending sideways; When running, jumping and jumping off the ground, the driving force of legs and arms can be increased. Simply put, it is to make the body light and beautiful.

Section 3: Dumbbell Bone-building Exercise

Stand with your legs apart and your knees bent and raised. The chest leans forward, but the back is always straight. Hold dumbbells with both hands, lift them horizontally to both sides, and feel the force of back muscles.

This kind of energy saving can strengthen the flexibility of the back spine and keep the elderly away from the danger of hunchback.

Section 4 Healthy bones and flexible exercise

This section starts from the elbow joint and drives the whole body to coordinate well.

Especially for the adaptability and flexibility of the elderly, insisting on this exercise will make the elderly effectively strengthen their muscles and bones.

the second part

The second part combines the essence of eastern fitness methods such as yoga and Tai Chi. Through contact, control, stability, harmony, unity and balance, experience the philosophy of harmony between yin and yang, concentrate and calm the scattered spirit, integrate body and mind, and gradually deepen the inner spirit on this basis; From the inside out, bones and muscles help the elderly to recover their mobility, elasticity and vitality, and restore the youthful function of internal organs and glands, so as to achieve beauty and anti-aging, and assist in the treatment of some senile diseases.

Slow body rhythm and calm mind make the cerebral cortex need to rest when doing this part of exercise, and entrust the task of coordinating the functions of internal and external organs of the whole body to the central nervous system, which strengthens the sensitivity of the nervous system. Improve flexibility, muscle strength and muscle endurance.

In addition, the slow combination of leg bending and crouching, coupled with the alternating change of center of gravity, makes more hugging, bending and turning in running, and improves the muscle strength and muscle endurance of each muscle; The flexibility of each joint can be improved by multi-directional and large-scale activities such as the following formula and kicking.

This part should keep breathing naturally and smoothly. Through deep, long, thin, slow and even abdominal breathing, the capacity of chest cavity can be increased, the times of oxygen inhalation and carbon excretion can be increased, the full exchange of gas can be ensured, and the oxygen utilization rate of various organs can be relatively improved. So as to improve cardiopulmonary function. Pay equal attention to rigidity and softness, breathe harmoniously, and the oxygen utilization rate of various organs is relatively improved, so after training, people feel relaxed, exhausted, and emotionally stable and gentle.

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